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Volume 4, Issue 5 ~ FREE newsletter about eating healthy and saving money ~ Sep/Oct 2011
Eat well with the new USDA MyPlate
Learn how to eat healthy
and save money!
Balancing Calories
● Enjoy your food, but eat less.
● Avoid oversized portions.
The Cooperative Extension Service in
Juneau offers FREE lessons
on basic nutrition,
food budgeting, meal planning,
basic cooking and more!!!
Foods to Increase
● Make half your plate
fruits and vegetables.
● Make at least half your grains
whole grains.
● Switch to fat-free or
low-fat (1%) milk.
For more information contact:
Jennifer Nu
Nutrition Educator
907-796-6241
[email protected]
Foods to Reduce
● Compare sodium in foods like soup, bread and frozen meals.
Choose the foods with lower numbers.
● Drink water instead of sugary drinks.
This information is from the United States Department of Agriculture
and the U.S. Department of Health and Social Services
For more information, visit www.choosemyplate.gov
3 Tips :
Try these simple tips for making healthy food choices affordable!
Eat less by enjoying
the food more
Take the time to savor your
food as you eat it. Try eating slower
without distractions. Pay attention to
hunger and fullness cues
before, during and after
meals. Use them to recognize when to eat and when
you’ve had enough.
Avoid oversized
portions
Use a smaller plate,
bowl and glass. Portion out
foods before you eat. When
eating out, choose a smaller size
option, share a dish or take
home part of your meal.
Discover fast ways
to cook
Cook fresh or frozen
vegetables in the microwave. Steam
green beans, carrots, or broccoli in a
bowl with a small
amount of water in the
microwave for a quick
side dish.
Sources:
www.choosemyplate.gov/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf
www.choosemyplate.gov/downloads/TenTips/DGTipsheet2AddMoreVegetables.pdf
Volume 4, Issue 5 (p. 2) ~ FREE newsletter about eating healthy and saving money ~ Sep/Oct 2011
5 shopping tips to save on
fruits and vegetables
1) Celebrate the season. Choose fresh vegetables and
fruits that are in season. They are easy to get, have more
flavor and are usually less expensive.
2) Plan around the sales. Check the local newspaper,
online, and at the store for sales, coupons and specials on
fruits and vegetables. Plan meals that use those ingredients.
3) Try canned or frozen. Canned and frozen items may
be less expensive than fresh. Choose fruit canned in 100%
fruit juice and vegetables with “low sodium” or “no salt
added” on the label. Rinsing canned fruits and vegetables
can also lower the sodium or sugar content.
4) Keep it simple. Buy vegetables and fruits in their
simplest form. Avoid precut, prewashed, ready-to-eat and
processed foods.
5) Use everything. Save time and money by preparing and
freezing vegetable soups, stews or other dishes in advance.
Add leftover vegetables to casseroles or blend them to make
soup. Overripe fruit is great for smoothies or baking.
For more tips, visit www.choosemyplate.gov
Cabbage and White Bean Soup
Serves 6-8
Ingredients:
 1 ½ cups dried white beans*, rinsed and picked
 1 medium onion, diced
 1 pound smoked ham or turkey, bone-in
 3 quarts water
 6 fresh parsley sprigs, or 3 teaspoons dried parsley
 1 bay leaf
*White beans
include navy,
 1 fresh thyme sprig,
cannellini and Great
or ½ teaspoon dried thyme
 2 garlic cloves, finely chopped Northern beans
 1 pound potatoes (3 to 4 medium)
 1 pound cabbage, shredded (about 6 cups)
 Salt and pepper to taste
Procedure:
 Soak beans overnight or 8 hours in at least 3 cups of
cold water.
 Bring ham hocks and 3 quarts of water to a boil in large
6- to 7-quart pot. Cover and simmer 1 hour.
 Add beans, onion, parsley, herbs and garlic. Simmer
until beans are tender, about 1 hour.
 Cut potatoes into cubes. Add potatoes and cabbage.
Simmer until tender, 20 to 25 minutes. Add salt and
pepper to taste. Enjoy!
Source: www.epicurious.com
Neighborhood Newsflash
Learn how to eat healthy
and save money!
Moneysaving tips from your fellow Southeast Alaskans
“Read the ingredients list to see what is in the food to make sure you get the
most nutrition for your money.”—Sarah
“I like to use meat to flavor my food. It’s less expensive,
but it still tastes delicious!”—Josh
“I live off of dry beans and oatmeal. They expand when you cook them, so you
get twice as much as what you paid for!”—Alex
“I make popcorn on the stove. It’s less expensive than purchasing
microwaveable popcorn because you don’t pay for all the packaging!”—Anna
Let us hear your voices!!!
To submit a tip, e-mail [email protected] or call 907-796-6241.
Food Sense is a bi-monthly
publication
developed
The Cooperative
Extension
Service in Juneau
by
Jennifer
Nu,
Nutrition
offers FREE lessons on basicEducator
nutrition,
UAFfood
Cooperative
Service
budgeting,Extension
meal planning,
Juneau
District
basic
cooking,
andOffice
more!!!
1108 F St., Suite 213
For more
information
contact:
Juneau,
AK 99801
Jennifer
Nu
907796-6241
Nutrition Educator
796-6241
Past issues(907)
are now
available online:
[email protected]
www.uaf.edu/ces/hhfd
For more information
please e-mail
[email protected]
This material was funded by the U.S. Department of Agriculture's (USDA) Supplemental Nutrition Assistance Program (SNAP). SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out
more, go to www.hss.state.ak.us/dpa. In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To
file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800) 795-3272 (voice) or (202) 720-6382 (TTY). USDA is an equal opportunity provider and employer